Welcome to my fitness lifestyle

Fitness blog:


  1. Fitness is the ability to perform daily tasks without feeling tired, and to have enough energy to enjoy leisure activities. It's a combination of physical and mental health, and includes attributes like muscular strength, flexibility, and cardiorespiratory endurance.

  2. Regular exercise is important for physical and mental health, and can help prevent disease. Exercise can also improve metabolism, digestion, and stamina.

  3. Mental Well-Being: The connection between physical fitness and mental health is well-documented. Exercise stimulates the production of endorphins, often referred to as "feel-good" hormones, which can reduce stress, anxiety, and depression. Moreover, regular physical activity enhances cognitive function and memory, making it an essential component of overall mental wellness.

Eating habits:

  1. Breakfast: Scrambled eggs with spinach and whole-grain toast

  2. Snack: Apple with almond butter

  3. Lunch: Grilled chicken salad with quinoa and mixed veggies

  4. Pre-Workout Snack: Greek yogurt with berries

  5. Post-Workout Recovery Protein: Consume protein within 30 minutes after your workout to aid muscle recovery (e.g., protein shake, chicken, or tofu). Carbs: Include carbohydrates to replenish glycogen stores (e.g., rice, pasta, or sweet potatoes).

  6. Dinner: steamed veggies,oats meal,peanut butter with bread.

WORKOUT SPLIT:

About Bro Split:

The "bro split" workout is a popular training regimen that divides the weekly workout routine by muscle groups, allowing for focused training sessions. Traditionally, this approach involves targeting one major muscle group per day, often with an emphasis on hypertrophy (muscle growth). This essay will explore the principles behind the bro split, its advantages and disadvantages, and its suitability for different fitness goals. The "bro split" is a widely recognized bodybuilding training routine that focuses on training specific muscle groups on different days of the week. Typically, this approach divides the body into major muscle groups such as chest, back, legs, shoulders, and arms, assigning each to its own workout session. While the bro split has gained a following, particularly among recreational lifters and those influenced by bodybuilding culture, it also invites debate regarding its effectiveness compared to other training splits. This essay explores the origins, structure, benefits, and criticisms of the bro split, providing a comprehensive understanding of its role in the fitness community.

  1. MONDAY: chest

  2. TUESDAY: back

  3. WEDNESDAY: shoulder

  4. THURSDAY: biceps

  5. FRIDAY: triceps

  6. SATURDAY: Legs

About PPL Split:

  1. PUSH: Focuses on exercises that involve pushing movements, primarily targeting the chest, shoulders, and triceps. Common exercises include bench presses, shoulder presses, and tricep extensions.

  2. PULL:Concentrates on pulling movements, which work the back and biceps. Typical exercises include pull-ups, rows, and bicep curls.

  3. LEGS:Targets the lower body, including quadriceps, hamstrings, glutes, and calves. Key exercises are squats, deadlifts, and leg presses.

Balanced Development: Each muscle group gets adequate attention, promoting balanced growth and strength. Flexibility: Can be adapted for various fitness levels and goals, whether you're aiming for hypertrophy, strength, or endurance. Recovery: Allows for recovery time between sessions, as muscle groups are not worked on consecutive days.

MON:push , TUE:pull , WED:LEGS. continue this on followup days.

About Fullbody Split:

The full-body split workout is a training regimen that focuses on engaging multiple muscle groups in a single session. Unlike traditional bodybuilding routines that isolate specific muscles, full-body workouts offer a more holistic approach to strength training. This method has gained popularity among fitness enthusiasts for its efficiency and effectiveness, making it an excellent choice for individuals with varying fitness goals.

  1. MON:Squats: 3 sets of 8-10 reps , Bench Press: 3 sets of 8-10 reps , Bent-Over Rows: 3 sets of 8-10 reps , Overhead Dumbbell Press: 3 sets of 8-10 reps , Plank: 3 sets of 30-60 seconds.

  2. TUE:Deadlifts: 3 sets of 6-8 reps , Pull-Ups (or Lat Pulldowns): 3 sets of 8-10 reps , Incline Dumbbell Press: 3 sets of 8-10 reps , Lunges: 3 sets of 10-12 reps per leg , Russian Twists: 3 sets of 12-15 reps per side

  3. WED:Leg Press: 3 sets of 10-12 reps , Dumbbell Shoulder Press: 3 sets of 8-10 reps , Seated Rows: 3 sets of 8-10 reps , Push-Ups: 3 sets to failure , Hanging Leg Raises: 3 sets of 10-15 reps

  4. THU:Romanian Deadlifts: 3 sets of 8-10 reps , Chest Flyes: 3 sets of 10-12 reps , Tricep Dips: 3 sets of 8-10 reps , Dumbbell Bicep Curls: 3 sets of 10-12 reps , Mountain Climbers: 3 sets of 30 seconds

  5. FRI:Front Squats: 3 sets of 8-10 reps , Incline Bench Press: 3 sets of 8-10 reps , T-Bar Rows: 3 sets of 8-10 reps , Arnold Press: 3 sets of 8-10 reps , Plank Shoulder Taps: 3 sets of 12-15 reps per side

  6. SAT:Bulgarian Split Squats: 3 sets of 10-12 reps per leg , Cable Row: 3 sets of 10-12 reps , Push Press: 3 sets of 8-10 reps , Leg Extensions: 3 sets of 10-12 reps , Bicycle Crunches: 3 sets of 15-20 reps per side